5 Kinds of Food to Sleep Good

via GIPHY

Are you struggling to sleep again? Or maybe looking for a midnight snack that won’t prolong your insomnia? You usually hear about how you shouldn’t be eating before bed, but some days you can’t help it! It’s inevitable and we just want to satisfy our late night cravings.

You’re in luck, because there are actually some kinds of food that you can have before hitting the sack.

Here are 5 foods that can improve your sleep:

1. Almonds

Almonds forming a box on a dark blue background

They’re actually filled with so many great nutrients that you should actually consider snacking on during the day. They contain healthy monounsaturated fat, fiber, and antioxidants. For such small food, they really pack a punch with good nutrients for you. 

In relation to sleep, they contain melatonin, which is the sleep regulating hormone in our bodies. The more melatonin we produce, the sleepier we get. They also contain magnesium, which also aids in sleeping especially those with insomnia. 

My favorite way to enjoy them is by soaking them in water for a few hours in the fridge. Once you take them out, they’ve expanded and pop in your mouth when eaten.

2. Bananas

Bunch of yellow lakatan bananas

Another good source of magnesium is bananas! But make sure not to eat them if they’re more on the ripe side as the sugar content of these would be higher compared to bananas that aren’t as ripe. They also contain tryptophan, which when enters our body, is converted into melatonin and serotonin.

3. Cottage cheese

Cottage cheese slices and also mashed in a bowl with a spoon on the side

Just like drinking milk at night before bed, cottage cheese would have the same effects. They contain a good amount of casein, a milk protein, which is known to sustain overnight muscle repair and growth.

4. Fatty fish

Holding salmon sushi over a plate of more sushi

Do you love your sashimi and sushi rolls? We do too. Kinds of fatty fish are salmon, tuna, trout, and mackerel. They contain a lot of vitamin D and omega-3 fatty acids, which both can improve your sleep quality among other benefits. Plus they also produce serotonin, that also promotes sleep and happiness! It is also known to help establish a sleep and wake cycle.

5. Oatmeal

Two bowls of oatmeal on a marble counter top surrounded by coffee and fruits while someone pours honey in one bowl

Contrary to it being known for a breakfast meal, you can have a bit of oatmeal before bed too. They can raise your blood sugar naturally and make you feel sleepy, due to its contents of melatonin.

Try making some overnight oats and mix in some honey and fruits like kiwi, which is also known to improve your quality of sleep.

 

Sources:

https://www.sleepfoundation.org/articles/food-and-drink-promote-good-nights-sleep

https://www.medicalnewstoday.com/articles/324295.php

https://www.alaskasleep.com/blog/foods-for-sleep-list-best-worst-foods-getting-sleep

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